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Elite 7 day walking plan:
There’s never a bad time to start walking!
Monday – Start the week strong!
Did you know Monday is the day of the week that usually has the highest attendance at fitness clubs? Starting the week with a solid workout is a powerful habit! Try doing a 10 000 steps before dinner. Make sure to do 30 minutes of resistance training.
Tuesday – Many mini exercise breaks
There is great power in mini workouts because they all add up. A 10-minute brisk walk after lunch is so energizing, or try a strength-training routine in the evening. Remember working out is not all or nothing but rather a cumulative project. It’s very important to know you are not skipping workouts or giving up because you don’t have time to exercise.
Wednesday – Midweek HIIT Metabolism Boost!
The best metabolism boosters are HIIT workouts. Here is a great sample:
Walk for 5 minutes to warm up. Then walk as fast as possible for 100 steps, then walk slowly for 2 minutes. Then “HIIT” 100 steps of super-fast walking. Repeat 4 more cycles of 2 minutes of slow walking and 100 steps of boosted walking. Then cool down with 5 minutes of slow walking. Then do 20 minutes of resistance training.
Thursday – Take mini walks.
Your week may need some relief at this point. To keep you feeling on track just do a quick 10-minute walk before work, after lunch and after work.
Friday – Strength train before work.
Crank out a quick 30 minute resistance training session right before work to get you all fired up and excited for the weekend.
Saturday – The big burn day!
Plan for 60 minutes of walking. Walking at any pace will work to give you a big burn, but adding short bursts of boosted walking will really turn up the burn!
Sunday – Rest & Restore.
Why not combine the rest with a slow walk with family, maybe even right after Sunday dinner? Don’t count minutes or steps. Just walk and talk, and enjoy the blessings of a healthy day!